Stop Me Before I Binge Again!
6 strategies for taking control
Can You Stop Mid-Binge?
One way to turn off a binge is to get away from the stimulus, says Christian
Crandall, PhD, professor of social psychology at the University of Kansas in
"Drop the candy in a Dumpster," Crandall says. "If you're home alone, call
someone to come over who will interfere with your ability to binge, or leave
home and go out in public. The car doesn't count."
Sandquist, manager of the Nutrition and Diabetes Center at Southwest
Washington Medical Center in Vancouver, Wash., says while it's not easy to stop
mid-binge, it is possible. First, ask yourself if the binge is really
Then notice what triggered the binge. "For example, if I get overtired I
tend to eat too much," says Sandquist. "We need to learn how to express
ourselves and find out what we need instead of food for comfort."
Finally, write down your strategies for weight control -- the ones that
sustained you before the binge. And be gentle with yourself. "If you stop with
five cookies instead of 10, you've made progress." Sandquist says. "It's a
She recommends not trying to ignore cravings, which can lead to feelings of
deprivation. Instead, manage them by enjoying bite-sized indulgences.
For example, you can satisfy a chocolate craving with a small piece of dark
chocolate: "Make it an event. Give it 10 or 15 minutes." Alternately, she
suggests, "try low-fat chocolate milk, or mix unsweetened cocoa, nonfat milk,
and artificial sweetener."
How Do You Get Back on Track?
If you're tempted to think -- as dieters often do -- that once you've blown
your diet you might as well keep on going, consider what Katz has to say:
"No matter how good a person you are or how good a driver you are, if you
drive far enough, you'll eventually get a flat tire. Do you hop out of your
car, pull out a pocketknife, and puncture the other three tires? That's the
kind of response people have to dieting. You're cruising along, you run into
trouble, but instead of fixing it and getting back on track, they do the
dietary equivalent of puncturing the other three tires."
Our three experts say it's important to remember that to binge is to be
human. In fact, we're hard-wired for it, says Katz, who directs the Prevention
Research Center at Yale University School of Medicine in New Haven, Conn.
"Primitive people had to go long periods without eating, and the natural
response to food was to eat everything in sight," Katz says. "When modern
people go too long without eating, they reactivate that primal response. It
becomes a behavioral pattern that propagates itself."
In other words, cut yourself some slack.
And whether your binge was one supersized meal, a week of holiday treats, or
an indulgent monthlong vacation, don't try to make up for it with a punishing
regimen of diet and exercise.
"It will work, but you'll gain the weight back at the first opportunity,"
says Katz. "It sets up a crazy pattern of going from extremes of indulgence to
deprivation, and it makes you desperately anxious about your relationship with
"Remember the fable of the tortoise and hare? Everybody in dieting wants to
be the hare. But who won that race?"